WTF is a Rest Day
Bulking
Advanced
Machine strength
Plan Details
The WTF is a Rest Day routine is a 11 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
11 days straight
Routine detail
Mon
chest
Est. 11 min
4 exercises
Dumbbell Bench to Incline to Incline
4 Sets x 10 Reps
Machine single crossbody Press
4 Sets x 10 Reps
Resistance Band Flys
4 Sets x 20 Reps
Push ups wide to mid to narrow
3 Sets x 10 Reps
Tue
Back
Est. 37 min
7 exercises
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Machine Reverse Lat Pulldown (Close Grip)
4 Sets x 10 Reps
Seated Wide grip rows
10 Sets x 4 Reps
Machine Reverse Lat Pulldown (Close Grip)
10 Sets x 4 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
4 Sets x 10 Reps
Machine Lat Pulldown
4 Sets x 20 Reps
Wed
Legs
Est. 48 min
8 exercises
Barbell Squat
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Press
4 Sets x 10 Reps
Bodyweight Walking Lunge
4 Sets x 10 Reps
pistol Squats w Suspension Trainer
4 Sets x 10 Reps
Machine Leg Curl (Prone)
4 Sets x 10 Reps
Hip Bridges Suspension Trainer
4 Sets x 10 Reps
Single-Leg Calf Raise
1 Set x 200 Reps
Thu
Shoulder
Est. 47 min
8 exercises
Dumbbell Seated Shoulder Press
4 Sets x 10 Reps
Seated DB Upright Row
4 Sets x 10 Reps
Dumbbell Seated Side Lateral Raise
4 Sets x 10 Reps
Machine Shoulder Press
4 Sets x 20 Reps
Dumbbell Y Press
4 Sets x 20 Reps
Dumbbell Front Raises Supinated
4 Sets x 20 Reps
Cable Reverse Fly
4 Sets x 20 Reps
95 lbs Thrusters 100
1 Set x 100 Reps
Fri
Arms
Est. 35 min
7 exercises
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Dumbbell Seated Hammer Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
EZ Bar Curl
4 Sets x 10 Reps
Cable Shoulder Extension
4 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
4 Sets x 10 Reps
Body Weight Skull Crushers
4 Sets x 20 Reps
Sat
Legs 2
Est. 47 min
7 exercises
Barbell Front Squat
4 Sets x 10 Reps
Dumbbell Overhead Lunges
4 Sets x 10 Reps
Dumbbell Step-Up
4 Sets x 10 Reps
Machine Leg Extension
5 Sets x 20 Reps
Machine Leg Press
4 Sets x 20 Reps
Bodyweight Wall Squat
4 Sets x 25 Reps
Rocket Jump
4 Sets x 25 Reps
Sun
Chest & Back
Est. 49 min
8 exercises
Barbell Bench Press
4 Sets x 10 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Cable Lat Pulldown (Wide Grip)
4 Sets x 10 Reps
Cable Cross-Over
4 Sets x 10 Reps
Push-Up
4 Sets x 20 Reps
Bench Push-Up
4 Sets x 20 Reps
Machine Bench Press
4 Sets x 20 Reps
Dumbbell One-Arm Row
4 Sets x 20 Reps
Any
Shoulders & Arms
Est. 49 min
8 exercises
Dumbbell Shoulder Press
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
4 Sets x 10 Reps
Cable Shoulder Press
4 Sets x 10 Reps
Cable Dual Overhead Curl
4 Sets x 10 Reps
Dumbbell Lateral Raise
4 Sets x 10 Reps
Dumbbell Hammer Curl
4 Sets x 10 Reps
Dumbbell Seated Bicep Curl
1 Set x 100 Reps
Dumbbell Lateral Raise
1 Set x 100 Reps
Any
Legs 3
Est. 48 min
2 exercises
Machine Leg Press
10 Sets x 25 Reps
Smith Machine Squat
10 Sets x 25 Reps
Any
Chest & Back 2
Est. 54 min
2 exercises
Dumbbell Bench Press
10 Sets x 25 Reps
Dumbbell One-Arm Row
10 Sets x 25 Reps
Any
Shoulders & Arms 2
Est. 50 min
2 exercises
EZ Bar Curl
10 Sets x 25 Reps
Barbell Skull Crusher (Reverse Grip)
10 Sets x 25 Reps
